Thanks go to our legendary swim coach Mark Waters for this swimming set.

See www.trirx.ie for prescription triathlon and swim coaching from Mark.

12 Swims of Christmas

Over 2 weeks, it makes a lot of sense to keep swimming, to keep hard won gains made in the Autumn and early Winter and to use that as a base ahead. 

Below are the 12 swims of Christmas.

My advice : don’t cherry pick, follow them 

Everyone swims at different paces - so times provided are ranges / examples / etc …. 

If you’re only ever swimming with an effort of 2 out of 10, ensure you’re doing so with perfect stroke.

Enjoy the holidays! 

Session 1 200 steady
8 * 25 on 45’ odds easy, even hard
12 sets of:
 3 * 50 on 60/70/80 - descending... 1st easy, 2nd faster, 3rd all out
take an extra 30’ between the sets
Easy 200 cool down
Session 2 400 steady
600 as
 50 swim, 50 kick, 50 pull, 50 swim … repeat 3 times (dont skip the kick 50’s lads)
Stronger swimmers:
 3 sets of:
 3 * 200 on 3.15 / 3.45 / 4.00 / 4.15
 With extra 60’ between sets
Others:
 3 sets of:
 4 * 100 on 2.00 or 2.15 or 2.30
 with extra 60’ between sets
Easy 200 cool down
Session 3 16 * 25 on 45 every 4th one all out
12 * 50 on 60 or 70 or 80, every 3rd one all out
1000 as:
 50 swim, 50 kick, 50 pull, 50 swim... again, do the kick...  repeat 5 times
Swim 200 metres for time
Easy 200 to finish
Session 4 400 steady
8 * 25 on 45’ odds easy, even hard
4 sets of:
 4 * 100 on 1.40 or 1.50 or 2.00 or 2.10 with extra 60’ between sets
easy 400 cool down
Session 5 200 steady
800 as:
 50 swim, 50 kick, 50 pull, 50 swim … repeat 3 times (dont skip the kick 50’s lads)
Stronger swimmers:
 6 * 200 on 3.15 / 3.45 / 4.00 / 4.15
Others:
 4 sets of:
 3 * 100 on 2.00 or 2.15 or 2.30
 with extra 60’ between sets
Easy 200 cool down
Session 6 20 * 25 on 45 every 4th one all out
18 * 50 on 60 or 70 or 80, every 3rd one all out
1000 as:
 50 swim, 50 kick, 50 pull, 50 swim... again, do the kick...  repeat 5 times
Easy 200 to finish
Session 7 400 steady
8 * 25 on 45’ odds easy, even hard
9 sets of:
 3 * 50 on 45, 50, 55, 60 or 75...
 you should be pushing extremely hard and barely getting any rest on these
 easy 100... active recovery... as slow as you like
easy 400 cool down
Session 8 200 steady
800 as
 50 swim, 50 kick, 50 pull, 50 swim... repeat 3 times (dont skip the kick 50’s lads)
Stronger swimmers:
 9 * 100 as 3 sets of 3
 on 1.40 / 1.50 / 2.00 / 2.15
Others:
 6 sets of:
 4 * 50 on 60 or 70 or 80
 with extra 60’ between sets
Easy 200 cool down
Session 9 16 * 25 on 45 every 4th one all out
12 * 50 on 60 or 70 or 80, every 3rd one all out
600 as:
 50 swim, 50 kick, 50 pull, 50 swim... again, do the kick...  repeat 5 times
200 for time
Easy 200 to finish
Session 10 200 steady
8 * 25 on 45’ odds easy, even hard
800 as:
 50 swim, 50 kick, 50 pull, 50 swim... repeat 3 times (dont skip the kick 50’s lads)
12 * 25 on 45... focus on really strong and effective leg kick during these please
easy 100 cool down
Session 11 200 steady
20 * 100 as 5 sets of 4
 on 1.40 or 1.50 or 2.00 or 2.10
alternatively:
20 * 50 as 5 sets of 4
 on 50 or 60 or 70 or 80
Easy 200 cool down
Session 12 16 * 25 on 45 every 4th one all out
12 * 50 on 60 or 70 or 80, every 3rd one all out
10 * 25 with 10’s rest after each one... fs kick, with board - use fins if you have them
 arms outstretched feeling it under arms and abdomen
 chin on the water
 kicking from the hip, with flex of the knee and super loose ankles and toes pointed, heels together - no big gap
 Kicking down into the water, not too deep, but getting that lift
Easy 100
400 for time
Easy 200 to finish